rxd: 90kg-110kg-120kg-120kg-125kg-128kg.

245, 275, 295, 305, 325, 365

M/33/5'7"/218lbs

135-165-195-225-245-265-280lbs
DeadLift 5-5-5-3-3-1-1

95-135-155-175-195-215-225lbs
FrontSquat 5-5-3-3-3-3-3

Just hit a slow lift today. Focused on pushing / lower body. Haven't DeadLift for heavy single triple since cracking a rib. 280 felt good, probs could've hit 3 wheels. Grip is limiter for deadlift. FrontSquat was beautiful. A 225 triple makes me feel good about having BackSquat not much stronger. 

Wanted to do a conditioning piece afterwards, but I was not really feeling it. Wasn't tired or fatigued but just felt like too much time to get it in and not campout in the gym all morning. 

5x80kg
5x100kg
3x120kg
3x120kg 
1x not done

BB deadlift 1 RM @ 266 (what I had in my notes from last year)
5 reps-75% - 200
5 reps- 80% 215
3 reps- 90% 240
3 reps- 100% 270
1 rep- 275
1 rep-280
1 rep-285
1 rep-290
1 rep-295
1 rep-300
1 rep-305
1 rep-310
1 rep-315
1 rep-320
1 rep-325
1 rep-330
1 rep-335
1 rep-340
1 rep-345
1 rep-350
1 rep-355
1 rep-360
1 rep-365

i did quite the jump from last year and have a new % to wrk off of the rest of this year. I know I did this on a different day than everyone else, but was not expecting this big of a jump.

265 × 5
275 × 5
295 × 3
335 × 3
365 × 1
375 × 1

105.5-110.5-115.5-120.5-120.5-125.5

modified:
--
5 rounds for max reps of DB DL @ 2x 15,5 kg

> 20 / 19 / 19 / 22 / 21
--
Peace.

315 
335
365
385
415
445#

231003:  365-385-410-425-455

male 40
Rx

315, 315, 365, 365, 395, 395

Home gym so I ran out of plates.

70kg
80kg
90kg
100kg
110kg
120kg (failed)

Beginner
40-40-45-50-50-55

275-275-315-315-345-345 (lbs.)
Rx.

120 - 130 - 140 - 150 - 160 - 160

Failed 170kg so final rep back to 160

230-260-280-30-310-320-340 (PR)

225/245/275/275/285/285

M 48 / 174 cm / 83 kg

5 @ 80 kg, touch n go
5 @ 80 kg, touch n go
3 @ 100 kg, touch n go
3 @ 110 kg, touch n go
1 @ 130 kg
1 @ 140 kg
1 @ 150 kg

All double overhand, no HG, then did 1 more @ 150 kg with HG and off course it was nicer.

All time PR is 200 kg, but that was >25 years ago. No need to go down that path anymore. 

Deadlifted barefoot for the first time in many many years and liked it. Normally I use my Nike Metcon 7. 

Do you guys prefer barefoot or w shoes? 

At work on little sleep, decided to try the hex bar so didn’t go for max. Hex bar definitely takes some getting used to. 
230x5
240x5
260x5
280x4
280x4

315#
205, 235, 265, 285, 305, 315

5: 295; 5: 315; 3: 335; 3: 355; 1: 365; 
1: 385lbs

Stopped at 385lbs since form started to dip some.

m/48 intermediate 125kg-130kg-135kg-140kg-145kg-150kg 

110-120-130-140-150-155Kg

Scaled
kept it to sets of 5 at 255lbs

I picked a bar with too little knurling to go real heavy today, so here’s the whole thing:
10x60-90 kg
5x100-120
3x125-130-120-120
5x100-100
Bench press 5-5-5-5
115#-125-130-130(4)

61/5’8”/156

Dead Lifts
5 @ 225lbs
5 @ 255lbs
3 @ 275lbs
3 @ 305lbs
1 @ 315lbs Previous PR
1 @ 325lbs New PR
1 @ 345lbs New PR!!
Felt so good I had to push way past my previous PR! 

Deadlift:
x5: 375, 405
x3: 455, 475
x1: 495, refused to drop weight and just kept tugging at 515lbs until I got tired🥲

M/55/217
For load:
5x245, 5x275, 3x295, 3x315, 1x340, 1x370
Deadlift
Build to a 1-rep-max deadlift.

5 reps each weight:
185-205-225-235-245-255-265#
Compare to 231003: same mod, 185-205-225-245-275-275-285#

Yeah this was a bust today: a) my lower back has been tight and midline felt fatigued all day; b) and equal to a), I don't trust my lower back any more; c) I can only load my BB up to 315# at home so a true 1RM attempt was unlikely.  I had solid mechanics at 265 but did not want to push the envelope the way I was feeling - listen to the body.

220x5
240x5
260x3
270x3
280x1
290x1 pr
Feeling it so 300x1 PR!!!

220x5
240x5
260x3
270x3
280x1 pr
290x1 pr
Felling it so 300x1 pr!!

225#, 225, 275, 275, 295, 295. Rx rep scheme. One rep max DL is probably in the past for me. 

275 - RX

PR from my back injury 2 years ago trying for a 405 PR! Wasn't going to go above 135, but back felt good and rode the hype train until I ran out of time.

110kg

315-345-375-395-425-450(PR)

I let out an involuntary visceral yell during that PR. I recently hit my previous PR of 445 during Deadcember and took this opportunity to try to beat it. I’m not sure I could repeat this ever again!

M/ 30y / 94 kg 
150 kg x5
160 kg x5
170 kg x3
175 kg x3
180 kg x1
185 kg x1

General warm up, then:

405x5
500x5
525x3
550x3
600x1
610x1

5-255/265 3-285/295 1-325/345

Compare to: 231003

5-230
5-235
3-240
3-245
1-255(PR)
1-265(PR)

Kg 
As Rx'd

50/60/80/90/100/110

Hi Everybody!

5 - 90 kG (198.4 Lb)
5 - 90 kG (198.4 Lb)
3 - 100 Kg (220.5 Lb)
3 - 100 kG (220.5 Lb)
1 - 110 kG (242.5 Lb);
1 - 111 kG (244.7 Lb);

225-250-265-275-315-325

rxd at the Y. 

x5: 315-335
x3: 355-365
x1: 385 - 405 F

405 is PR, bummed I couldn’t hit it today. 

315-345-365-385-415-445lbs.

60
60
80
80
90
100
in KG’s

M/50/230#
5 @ 185-205
3 @ 235-265
1 @ 285-295

In pounds
5 @ 175
5 @ 195
3 @ 215
3 @ 225
1 @ 235
1 @ 240

M/49/6'2"/185#

Trap bar DL
5 - 300/315
3 - 345/365
1 - 385/405#

As rxd!
295-315-365-405-415-425

135-185-255-285-315-335 Fx5@355 so close!

Beginner option:
For load:
5-5-5-5-5
150-150-150-160-185

35 yo male 5’6” 160lb over 48 hr fast

Previous 1RM 355

Warm up
5 @ 135 5 @ 185 3 @ 235

5-5-3-3-1-1-1
275-295-315-335-355-360-365

NEW 1RM 365

For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.
132-154-198-220-242-251 lb

155-175-195-205-210-215(Fail)

Female-49-5'2" 147#

5 - 225
5 - 235
3 - 250
3 - 265
1 - 285
1 - 290
1 - 295

185/185
205/225
265/285
m/53/175
for my notes
straight bar/hook grip

275-295-315-335-355-375

5@75 5@80 3@85  3@90 1@95@110

m, 50,90,180
5- 90, 5-100,3-110 ,3-120,1-130,1-140,1-145,1-150

M/40/6’/88kg
5@130, 5@140, 3@150, 3@160, 1@170, 1@180kg

For load:
Deadlift
5-5-3-3-1-1
Build to a 1-rep-max deadlift.
Load: 5 (225)-5(250)-3(275)-3(275)-1(300)-1(300)

Champions Club Scaling Notes

RANT
I still don't know what to do with myself. I have remained just as useless as I was yesterday, or Sunday, or honestly any day this past week...

WORKOUT THEMES
Max output followed by full recovery. Single modality, weightlifting, squatting with an emphasis on pushing and midline stability

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY	x

FORMAT/MOVEMENT QUESTIONS
Does my body agree with my mind that I should go for a 1 rep max today?
Would I be better off working on more sets with multiple reps?
Is 18 total reps enough practice for me based on where my technique is at?
Do I want to save it on the 3's and 5's to make sure I get my best single, or do I want to try to hit a 5 and 3 rep max too?

NEW TO CROSSFIT SCALE
Same format, just do 10+ reps each set

GENERAL FEAR LEVEL: 4

Globo wod:  If you are using iron plates today control the weights on the way down.  If the gym doesn't like noise use pads under the plates.  Dumbbells sub dumbbell deadlifts.  If you max the available dumbbells do AMRAP sets with good form.   If you are in a hotel gym or the heaviest dumbbells available add up to less than 50% of your existing 1 rep max, warm up both movements, then do 5x100m treadmill sprints on max incline resting between sets, then 3 AMRAP sets of dumbbell deadlifts. Rest as needed between sets.